Sponsored Links
Sponsored Links
Penmai eMagazine November! | All Issues

User Tag List

Like Tree23Likes

Sitting Yoga Poses


Discussions on "Sitting Yoga Poses" in "Exercise & Yoga" forum.


  1. #1
    Nishahameetha's Avatar
    Nishahameetha is offline Ruler's of Penmai
    Real Name
    Hameetha
    Gender
    Female
    Join Date
    Jul 2011
    Location
    Trichy
    Posts
    18,268
    Blog Entries
    56

    Sitting Yoga Poses

    The following five seated exercises can be done at your desk, without any equipment or changing your clothes. They will give your body an overall stretch and help to release stiffness and tension in your lower back.

    Aim to do these simple yoga stretches at least three times during your working day. Please consult your GP before you start these exercises and take care to listen and work within the limits of your body.

    1. Seated Trunk Twist

    Sit comfortably on a chair, feet flat on the floor, raise both elbows up to shoulder height, clasp the hands together.

    Inhale and as you exhale slowly twist to one side. Make sure you twist from the base of your spine and keep the back straight throughout the stretch.

    Inhale and slowly come back to centre. Repeat in the opposite direction.

    Repeat the sequence 3 - 5 times each direction.


    2. Seated Cobra
    Sit near the edge of your chair. Feet flat on the floor. Hands resting on your lap. Lengthen your spine, slowly arch your back and lilt your head back. Relax and take three deep breathes. Slowly return body back to centre.


    3. Seated Cat Stretch
    Make sure you have space in front of you. Sitting on chair, bend forward and hold your ankles or shins. Arch your back, relax and repeat 3 - 5 times


    4. Upward Arm Stretch
    Raise both arms above your head. Place your left hand on your right wrist. Gently stretch to the right. Keep your body strong and straight. Breathe into the stretch. Switch sides and repeat.


    5. Seated Spinal Twist
    Still sitting, cross your left leg over your right knee. Place your right hand on the crossed knee. Gently turn your body to the left and look behind you. Allow your shoulders to be relaxed as you relax and breathe into the pose. Inhale. Release your arms and legs; return to centre. Exhale. Switch legs and repeat on the opposite side.

    Regular practice of these five simple yoga exercises throughout your day. They will help to release tension and soreness in your lower back plus, you will feel more comfortable, fitter and at ease in your body.


    Similar Threads:

    Sponsored Links
    Last edited by Nishahameetha; 23rd Apr 2013 at 01:29 PM.
    sudhavaidhi and Sriramajayam like this.

  2. #2
    RavinAegis is offline Newbie
    Gender
    Male
    Join Date
    Apr 2013
    Location
    India
    Posts
    9

    Re: Sitting Yoga Poses

    Science also proved that yoga is the best to be fit. Due to Yoga many people have got control on many disease. Thanks for suggesting tips for sitting yoga.

    Last edited by Nishahameetha; 26th Apr 2013 at 04:07 PM. Reason: External Links Removed

  3. #3
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Sitting Yoga Poses

    Seated Trunk Twist




  4. #4
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Sitting Yoga Poses

    Seated Cobra



  5. #5
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Sitting Yoga Poses

    Seated Cat Stretch



  6. #6
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Sitting Yoga Poses

    Upward Arm Stretch



  7. #7
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Sitting Yoga Poses

    Seated Spinal Twist





  8. #8
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Sitting Yoga Poses

    Best exercise to lose weight


    Last edited by Nishahameetha; 26th Apr 2013 at 05:03 PM.

  9. #9
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

    Re: Sitting Yoga Poses

    Office Yoga: Easy Chair Yoga Exercises

    1. Forward Bend – eases tension in upper back and neck.
    Breathe in and as you bend forward breathe out and let your head and arms hang over your knees. Relax into the position and hold for a few seconds while breathing normally. Breathe in as you slowly come back up to seated position.
    2. Spinal Twist – increases circulation and flexibility in the spine.
    Sit facing forward place your left hand on the outside of your right knee. Place your right arm over the back of the chair. Breathe in and breathe out as you twist to the right. Turn your head as well. Push against your right knee to create more leverage. Breathe normally and hold the position. Release slowly and come back to facing forward and repeat on the opposite side.
    3. Side Stretch – increases flexibility of the spinal column, improves respiration, and reduces waistline.
    Sit facing forward with feet slightly apart, breathe in, and raise your arms out to the sides. Breathe out and bend to the left, reaching toward the floor with your left hand and your right hand pointing toward the ceiling. Breathe in come back to starting position. Repeat with your right side.
    4. Knee Squeeze – relaxes lower back, improves digestion and respiration.
    Breathe out completely then breathe in with both hands around the front of your knee pull your knee to your chest, while holding the in breath. Lower your head to your knee hold for a few seconds and release slowly while breathing out. Repeat with your right side.
    5. Leg Lifts – strengthen legs and lower back, and improves circulation to your legs and feet.
    Sit and hold each side of the chair for balance. Breathe out and breathe in as you lift your straightened left leg and flex your foot. Hold for a few seconds and then slowly breathe out while lowering your leg. Repeat the same for your right leg.
    6. Sun Pose – improves circulation to your head, massages internal organs, and limbers your spine and hips.



  10. #10
    sudhavaidhi's Avatar
    sudhavaidhi is offline Guru's of Penmai
    Real Name
    Sudha
    Gender
    Female
    Join Date
    May 2011
    Location
    Muscat
    Posts
    6,171

loading...

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Like It?
Share It!







Follow Penmai on Twitter